We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Show After a tough workout, there’s one thing that’s guaranteed to follow: soreness. But if you don’t want to walk around like a stick figure, it’s important to make time for self-myofascial release. It’s a way for people of all fitness abilities to pinpoint areas of muscle dysfunction and treat them by applying direct pressure, says Michael Camperlengo, master of physical therapy at Professional Physical Therapy. Besides feeling less sore — and therefore ready for your next workout — there are other major benefits to it, including improved muscular balance (so one muscle isn’t stronger than its partner), better range of motion (flexibility FTW), and less risk of injury. Plus, you’re basically giving your muscles a free massage — and free is always good for the ol’ wallet. So, what’s the most common way to practice self-myofascial release? Using a trusty foam roller. While most people have at least heard of a foam roller, not everyone knows how to use one, or even what kind to buy, because some are harder, others more textured, and some even have vibration technology built inside them (fancy, we know). To help you decide, we asked Camperlengo to explain the differences between each kind and how to progress to more intense (and more muscle-relaxing) rollers when you’re up for it. Ready? Let’s roll. Getty Images This one’s easy — if you work out, you should be using a foam roller. Even if it’s only a few days a week, says Camperlengo. “All active people are advised to foam roll,” he says. “That way, you can relieve tight muscles faster and loosen up trigger points [aka knots].” It provides a large surface area for you to work on large muscle groups, so it’s the holy grail for your hamstrings, quads, calves, and back. How to Foam Roll Like a Pro Let us count the ways. Not only do you get the health benefits mentioned above, but “once you’re familiar with the practice and techniques of foam rolling, the results are quite significant,” says Camperlengo. “All of a sudden, you’ll have the ability to self-manage your recovery, and that’s sustainable in the long term for preventing injury and improving athleticism.” Plus, basic foam rollers aren’t all that expensive, they don’t take up a ton of space, and there are even travel-size versions available so you can take it with you on the road. In our minds, that’s a win-win-win. “Ultimately, which roller you decide to use is based on your ability to tolerate pain,” says Camperlengo. “If you’re sore, it won’t be detrimental for you to use a firm or deep-tissue roller, but it will be slightly painful. [What] happens when you hit a trigger point can be uncomfortable, but it’s just an acquired taste — the more you do it, the less noticeable it will be.” Basically, you want to work on increasing your pain tolerance, and the name of that game is baby steps. So, let’s say you want to progress to a firm roller. After a few weeks of regularly using a soft foam roller, Camperlengo suggests rolling on the soft roller for 10 minutes and then spending 3 to 5 minutes on a firm one. As you become more comfortable with the pain level, increase the amount of time you spend on the firm one and decrease the time on the soft roller. If you feel like the one you’re currently using isn’t really doing it for you — and you’re still walking around with sore, tight muscles — that’s a sign that you may be ready for more. And don’t forget, your pain tolerance plays a role. So, if you think you’re able to handle a firmer roller that can “dig in” or provide more direct contact, he says it’s fine to give it a try. You can always scale it back if the pain is too intense. Now that you’ve got the basics down, it’s time to find the best fit for you. Foam rollers come in various densities and shapes, so it’s easy to get confused. Below is a list of the different kinds of rollers you might come across and how each one is designed to help take your recovery to the next level. Soft foam rollersA soft foam roller is perfect for beginners and can be used by almost anyone since it’s the most gentle of them all, Camperlengo says. This option is great for people who are just getting used to foam rolling or people who are looking for a more rejuvenating (and less excruciating) recovery session. Firm foam rollersThis one’s for the athlete who has super-tight muscles that need a little extra love or for anyone who’s experiencing DOMS — aka delayed onset muscle soreness (when it’s been 2 or 3 days since your last workout and you’re still sore AF.) It’s denser than a soft roller, which Camperlengo says is more effective at relieving tight muscles and trigger points. A firm roller “aligns muscle tissue and breaks up the beginnings of adhesions or muscle strains,” he explains. “It can also help with lymphatic drainage — which carries waste away from the tissues — and decreases inflammation.” Grid foam rollersOnly use this style if you’re experienced with foam rolling and are ready for plenty of hurts-so-good pain. It provides little-to-no give, and the textured surface targets knots and kinks. “You should aim for a 7 out of 10 on the pain scale — any more than that is too much,” he says. Note: Reaching this level of pain during rolling is OK, but you should feel back to normal within 30 minutes — foam rolling should never create lasting pain or irritation. Deep tissue foam rollersAn even more advanced level than a grid roller, “this roller should only be used on a healthy athlete, as it’s extra firm, and the bumps built into the roller provide more focused trigger point relief and reportedly stimulate deeper layers of muscle,” says Camperlengo. It’s great to use after one of your more hardcore sweat sessions, and while it’ll definitely hurt at the moment (an 8 out of 10 on the pain scale), Camperlengo says the roller works to increase the flexibility in your soft tissue and provide long-lasting pain relief. In other words, the temporary pain is worth it. Vibrating foam rollersConsider this the ultimate player in the foam-rolling game. A vibrating foam roller takes the effectiveness of a deep-tissue foam roller and ups the ante with vibration technology. The goal is to minimize how much pain you actually feel (kind of like how those vibrating massage chairs feel good, not painful) while relaxing tight muscles, so you can spend less time and effort on those tender-to-the-touch areas and net better results. This version is much pricier than your standard roller, but worth it if you’re serious about relief. Foam rollers are a good way to get rid of annoying muscle aches and prevent pain and soreness. It’s important to make sure you choose the best foam roller for your own needs to help those pesky pre- and post-workout kinks.
Foam rolling has become really popular, but most people who do it can't tell you exactly how it works because it's a little complicated. We've asked some experts, and we're going to nerd out a little bit and get into the science of how foam rolling works and everything you need to know to get the most out of it. The most common theory about who foam rolling works is myofascial release. "Myo" means muscle, and "fascia" is the connective tissue in and around muscles. Fascia is described by some as a net that holds muscles in place. If you've prepared chicken before, you've seen a mostly clear layer of tissue that covers the meat; that's fascia. Fascia surrounds individual muscle fibers, as well as bundles of muscle fibers, and around the entire muscle (as well as organs, blood vessels, bones, and nerve fibers). It gives muscles their shape as well as helps with muscle function. Fascia is supposed to be smooth, slippery, and flexible. It's designed to stretch when you move. But if the fascia tightens up, it can limit mobility and cause pain, and fascia has nerves and can be as sensitive as skin. Myofascial release is any technique that returns fascia to its flexible state. This could include massage, heat, stretching, acupuncture, and foam rolling. Some myofascial release may combine stretching, massage, and movement, such as Thai massage, yoga, as well as physical therapy. Fascia can become tight and bunch up (which is called an adhesion) by a muscle that has too little movement, repetitive movement, or a trauma such as an injury or surgery. These adhesions can become worse over time and create knots in the muscles, also called trigger points. Foam rolling may also warm up muscles and fascia due to the friction. This can be increased by a newer addition to foam rollers, heat. Another theory on how foam rolling helps is nerve receptors are stimulated by the action, so foam rolling may "wake up" the muscles, as well as reduce pain signals.
There hasn't been a lot of research into the benefits of foam rolling. The International Journal of Sports Physical Therapy (IJSPT) did a systematic review (which synthesizes all relevant studies on a topic) of self-myofascial release (SMR) with a foam roller. The review looked at 14 articles that met their criteria for inclusion. Their review concluded that:
A United Kingdom study found that after foam rolling, it took less effort for a muscle to produce an amount of force, which means that foam rolling may increase strength and performance and delay the onset of fatigue.
Almost any muscle can be foam rolled, although some are difficult to access. The most common are the glutes, quads, hamstrings, lats, middle and upper back. It's possible to foam roll the chest, shoulders, inner thighs, muscles along the shins, triceps, and neck. Dan Giordano, D.P.T., C.S.C.S., co-founder of Bespoke Treatments Physical Therapy, explains in an interview with SELF that foam rolling the lower back may cause lower back muscles to spasm. Doug Perkins, a physical therapist and strength and conditioning specialist, explains that if you're experiencing low back pain, the problem is often caused by your glutes, hips, or hamstrings and that rolling out these areas can reduce or get rid of your pain. The other no-no is joints, tendons, and ligaments; stay on muscles. One of the most popular areas that people foam roll is the IT band (the iliotibial tract that runs down your outer thigh). It's a band of connective tissue, and foam rolling it won't necessarily release as a muscle will. Giordano says it's a waste of time and probably not getting to the root of the problem. Foam rolling the hip as well as hip stabilization exercises will take pressure off of the IT band.
Foam rolling can be done before a workout, after a workout, or between workouts. For a professional athlete, foam rolling three times per day may be helpful. For the weekend warrior, three times a week may be appropriate, or when needed. It all depends on your situation: how much and often you get sore from your workouts, your range of motion, and your muscle pain. There's no one rule for everyone. It's possible to overdo it by causing trauma to the muscles. There's no universal agreement on the optimum amount of time, but many experts recommend a range of 30 to 90 seconds per muscle group and up to 3 times.
There are lots of options for foam rolling.
Foam rollers are normally available in 1 foot, 2 foot, or 3-foot lengths. With a 3 foot roller, you can do everything you would normally do but can also lay on lengthwise to let your shoulders drop to the floor. The shorter foam rollers are easier to travel with. Rollers are normally 5" or 6" in diameter, though 3" and 4" are available as well. The larger the diameter, the less the roller will penetrate, and the easier the massage will be.
A newer addition to foam roller and balls is the addition of heat and vibration. Vibrating foam rollers and balls often have varying intensity levels as well as a timer, so if you want to do 60 seconds per body part, the roller will turn off when you need to switch.
High-density foam rollers are going to give a more intense experience. Medium to low density will be easier for beginners and sensitive people. Textured foam rollers penetrate deeper into the muscles, giving a more intense experience as well. The larger the bumps on the roller, the more intense.
Massage balls will penetrate into muscles more than a foam roller. If you're looking for a really deep massage, massage balls are the next level. And the same rule applies to massage balls - the smaller the ball, the more intense the experience. Massage balls can be textured as well, but the protrusions on a ball won't be as large as on a foam roller, but they don't need to be. Some coaches will recommend leaning on a ball against the wall if laying the floor is too much. Massage balls are one of the best ways to massage your feet. You can easily control the pressure with how much weight you put on your foot. If you want to try a massage ball without buying one, a tennis ball will be less intense, a softball a little more, and a baseball or lacrosse ball being very intense.
The acumobility ball is a half ball with a base so it doesn't move. This is a different experience because the ball won't move, which will help you pinpoint a pressure point. You will normally move continuously on a massage ball, which may cause you to lose your spot that you're working on. This is the most intense experience of all the self-massage tools. The peanut is also known as a double lacrosse ball. These are less common, usually found in physical therapy clinics, yoga studios, or in the homes of people who are serious about self-massage. These are great for massaging the muscles along the spine as the gap between the balls won't put any pressure on your vertebrae. As a person who dealt with occasional severe low back pain, I learned to travel with some self-massage tools.
This foam roller has three different surfaces to vary the intensity of the massage without switching foam rollers. The widest sections are the least intense; the thinner sections that look like fingers are more intense, and the squares are the most intense.
Lifepro specializes in sports recovery and wellness and has excellent customer service. The Surger is the best foam roller that we tested among many solid options.
This is the best choice for beginners, those who are more sensitive or can't tolerate a more intense foam roller. It can also be used for exercises such as crunches, yoga, or pilates.
This ball is a completely unique product in that it has all of the benefits of a massage ball, but it won't move. The ball doesn't stick to a wall or floor but will grip the surface so you can find a trigger point and not lose it because the ball moves. There are many massages that you can do with it, and even more if you have two (such as placing them on the floor next to each other about three inches apart so you can massage the muscles along your spine). It's great for any area that you want to self-massage and can do other areas that many massage balls can't do well, such as the neck and the feet. The blue ball is level 2, which is denser and gives a harder massage similar to or even more intense than a lacrosse ball. Level 1, which is orange, gives less pressure that's between a tennis ball and lacrosse ball. The ball is very well made and will last for a long time.
These are designed to massage the muscles along the spine without touching the spine but can be placed on the floor so you can lay or step on them, or for less pressure, you can lean on them against a wall or while driving. They can be used on most muscle groups.
If you're looking for a more intense massage experience, you want the penetration that larger bumps can give. The bumps are supposed to mimic a finger or thumb.
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If you have hand or foot pain, the best way to massage it is with a textured massage ball. You can easily control the pressure with how much weight you put on the ball.
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